Do you know, how fo you lost fat, win muscle but keep your weight. Tell us about
I agree, the effects of running are effective to burn fat and lose weight, it's amazing how fast you see the results, but when you do not want to lose too much weight, you should be careful, we run but combine it with exercises toning.
How often to run? and how long? depends on the physical condition of each one, I recommend starting with short challenges and gradually work up. You can try two days a week and start on 1 or 2 km, if your condition is better, you can star with 4 km, but it´s good start with two kilometers and two times a week, the idea is more quality and frequency. So your body adapts and you see the results, listen to your body. It is super important pre warming exercises and exercises you should do after running. It is a short stretching routine pre and post, but very helpful for the longevity of your body.